I just had my physical, and my doctor has diagnosed me as pre-diabetic as I am at the low end boundary of the pre-diabetic range per the bloodwork. All the other numbers are good. I do have a family history of pre-diabetics as I remember my grandmother having her sugar be a touch high, and my brother tested high about 2 years ago, and so had to make some changes to his diet.I've been doing some reading, and none of the risk factors associated with this condition apply to me. I am not obese (5"7" and weigh 140 pounds), I do not drink any sugary drinks (I either drink water or plain tea), I get lots of exercise (I play golf 4-5 times per week, and I walk and carry my bag; I go to the gym in the winter to be in condition for golf the rest of the year), I don't eat processed foods (I tend to be a scratch cook), and I already eat all the things I am supposed to eat (I generally have salad for lunch, and eat lots of fresh fruits and vegetables). I do have ice cream once a week, and I drink a glass of wine probably 2-3 nights a week, but even the books that say to cut out alcohol say to cut down to once a day, and I am already well below that.Everything I'm reading seems to focus on portion control in an effort to lead to weight loss, but although I could stand to lose 5 or even 10 pounds, I couldn't really stand to lose much more than that.I do eat pasta maybe once every couple of weeks (more in the winter), and I eat white rice in the winter as stir-fry is my winter go-to meal. I have a bagel for breakfast, but it tends to be multi-grain or whole wheat, and on the rare occasions that I eat bread, it is whole wheat or oatmeal.So I'm already eating the right diet and cannot find anything I should really be changing. The info from the doctor was completely useless, and so I have asked to see a nutritionist, which will happen in mid-September. But I'm impatient, and I want to make the changes now. I have already cut the wine down to one glass per week on the weekend, and I could get rid of that entirely if necessary. I'm not doing any ice cream during the week, but those are the only 'sugary' things I think I eat.Anyone have any suggestions on what else I can do or should be doing? I don't know how far below the lower limit I need to be, and I don't know how often they will check it.Any helpful hints for someone just starting down this path?
If I might ask, what are your A1C numbers? I really hate the term "pre-diabetic". To me, that's like saying "pre-pregnant". Either you are or you aren't.
The A1C number is 5.7, and they say that <5.7% is consistent with the absence of diabetes, 5.7-6.4% is consistent with the risk for diabetes (pre-diabetes), and >6.5 is consistent with diabetes.So I am at the very edge of the pre-diabetes range according to the test.
The A1C number is 5.7, and they say that <5.7% is consistent with the absence of diabetes, 5.7-6.4% is consistent with the risk for diabetes (pre-diabetes), and >6.5 is consistent with diabetes.Your pancreas is *starting* to fail to produce enough insulin. That is the definition of diabetes. The problem is not "what to do". Your pancreas will continue to degrade (make even less insulin) over time. What is not known is *how fast* it will continue to degrade. It might be 3-5 yrs--or less than one year. The key point is to continue to check regularly and try not to get overly worried about it.
I'm not diabetic (yet), but I'm close to a brother who is type 2 and there's plenty more on both sides of my family, even among slender people. Sometimes your genes are against you.You're doing the right things as far as I can tell, with one possible exception:Unless you log every bite/sip of food, you might be getting more carbs/sugar than you think. For example, a burger on a bun w/ketchup and maybe pickle relish--everything but the burger is not only processed but contains added sugar (maybe even the burger, depending on where the meat was purchased it could have additives).I would ditch the bagels except as rare treats. I have a bagel about once every 3 months, including yesterday. It has 42 grams of carbs according to MyFitnessPal, where I log every bite & sip I take. (I started logging my food because I thought I ate pretty well and couldn't understand why I was putting on weight. Now that I restrict to 1300 calories day and keep carbs under 100/day, I no longer gain weight. I'm not losing it, though. Bummer-)I would have less wine as a serving--a half glass, 2.5 oz, instead of whole glass of 5 oz.I would either skip the rice with a stir fry or eat a small (like 1/2 cup cooked) serving of brown rice. I have made this change myself so I know it isn't too traumatic.I've stopped eating pasta and got a spiralizer for "zoodles" (zucchini noodles). And I've stopped eating cereal for breakfast except for an occasional small bowl of old-fashioned (whole grain) oatmeal, which I cook in milk and add flax seed and hemp seed, and sweeten with grated apple. Or homemade granola (mine is mostly nuts--and it's awesome).I don't exactly eat desserts any more. Mainly "chia pudding"--plain kefir or coconut milk, chia seeds, and stevia. Sometimes I add chopped nuts and/or a few berries.Make sure that whenever you do eat carbs, they're accompanied by protein and fat. SO if you're eating a few crackers, put cheese, nut butter, hummus, or even butter on them. And make sure they're whole grain with no additives (I like Finn Crisp. It's made of whole grain rye flour, water, salt, and yeast--depending on flavor, it might have sesame or caraway seeds--that's it).You also want to be sure to eat plenty of fiber. MyFitnessPal tracks that, too. "Experts" say you should get 14 grams of fiber per 1,000 calories. SO say you eat the average woman's calories (1600) per day. You should eat around 23 grams of fiber. I usually manage 25 on 1300 cals, so I know it's not too hard.I keep telling my dr I think I'm becoming diabetic, but since my A1c was 4.9, she rejects that theory. My fasting blood glucose was 108 last time, though. And I had my insulin measured a few years ago (different dr), and it was above the normal range once and near the top the next time.Some people think that even fake sugar is bad for you--that it affects insulin resistance. I don't know, but I avoid fake sugar other than stevia in chia pudding. I still put a few drops of honey in homemade salad dressings and some marinades, but I learned to drink my coffee sans sweetener. And I get a Starbucks coffee maybe twice a year. (You should see the mad scramble to find the sugar or fake sugar in the kitchen when we have dinner/house guests!)Best of luck to you, 2gifts.
I would kill for a 108 fasting blood sugar, so in my non-professional medical opinion, I agree with Alstro's doctor.As for 2gifts, welcome to the club. It's a membership I wish on no one. I will echo what other have said that it's a question of baby steps and fine tuning your lifestyle. Everyone's pancreas works (or doesn't work) differently, so there's no one size fits all solution. When you talk to the nutritionist, have an open mind and be prepared to revisit things that you absolutely know to be true about yourself. Such as your Winter meals and the effect that playing golf has on your glucose levels. http://www.diabetes.co.uk/sport/golf-and-diabetes.htmlDifferent forms of exercise, like different types of foods, can have different impacts on your blood sugar. The most important thing you can do right now is test yourself regularly throughout the day. Learn about your body and how your behaviors affect your blood sugar levels. Establish a lifestyle baseline and experiment on how various changes alter that baseline. This serves two purposes - one, you learn what are the best types of meals and exercise programs, in combination, for you to maintain an even blood glucose level, and two, you can become attuned to what is "normal" for you and quickly identify when you are not normal.Living with diabetes is a marathon, not a sprint, and it's a race you can't win. By that I mean your pancreas is not going to suddenly start producing the correct amounts of insulin. The good news is at your levels you're in pretty good shape and with diet and exercise and maybe only preventative medications intended to ward off common symptoms like heart disease and high blood pressure, you have a good chance of holding off the degenerative progression that is a hallmark of incurable diseases. I've been living with type 2 diabetes for 15 years now and my goal has always been to postpone having to take insulin for as long as possible. Some years have been more successful than others. I started off just taking preventive meds along with diet and exercise. A few years in, I started taking the basic generics to try to stimulate insulin production. Last year I was losing that battle and my A1C was climbing - not for a lack of diet or exercise but just because that's what this disease does.Fortunately 2 things worked in my favor. My doctor sent me to a specialist who put me on Invokana. Not only has my blood sugar levels dropped considerably, but I've lost 10lbs and struggle with being underweight (trying to build up muscle mass, also a losing battle for someone getting older). I also have to use the bathroom hourly it seems, but that and a little dehydrated dizziness are the worst side effects. The other thing that worked in my favor is my employer's health benefits allow me to be able to afford the brand name prescription. But as I told the pharmacist recently, I can't afford not to take it.FuskieWho thinks the most important message he can send you is that like investing, this is a long game you have to play and since you're in the early stages, you have time to establish lifestyle habits that will prepare you to be able to deal with the inevitable changes in future glucose control...Note: I am not a doctor or a medical professional in any way and you should develop a strong and close relationship with your doctor as you work together to manage your care.-----Ticker Guide for The Walt Disney Company (DIS), Orbital ATK (OA), Blue Nile (NILE)Disclaimer: This post is non-professional and should not be construed as direct, individual or accurate adviceDisclosure: May own shares of some, many or all of the companies mentioned in this post (tinyurl.com/FuskieDisclosure)
So I am at the very edge of the pre-diabetes range according to the test.It may be a bit early to tell, but your liver may be an issue that is not being considered. It was a major issue in my own situation.Think of there being two sensors.1. One in the liver, looking for LOW blood sugar. When it sees low blood sugar, it kicks out glucose to keep you going.2. One is in the pancreas. It looks for HIGH blood sugar. When it sees high blood sugar, it tells the pancreas to produce insulin until the level is NOT high.Diabetes happens when the pancreas is not able to produce enough insulin to reasonably reduce high blood sugar levels. However, if *either* sensor goes goofy (misreads the blood sugar level), that adds to the problem.In my situation, the liver was "reading" the blood sugar level as low when it really was not low. Thus, the liver would kick out glucose when it was not needed (while I was sleeping). And thus I got high readings when testing in the morning.The doctors tried everything and could not get it under control. Eating no carbs in the evening did not help (it should--but didn't). Morning readings were not consistent other than being high (well over 120). PM readings would be 150-180. That is irrational, as low/no carbs should produce lower test results.When I significantly *increased* the carbs eaten at 8pm, the liver sensor saw satisfactory blood sugar levels all night--and readings were consistently 80-100 in the morning. I did the same routine during the day. Significant carbs at lunch, snacks in the afternoon, protein for dinner, and the PM reading is usually 90-110.The doctors did not think of this liver issue until they saw the results. Then they figured it out. Because I kept a list of "what was eaten" each evening (and the carbs), that meant it was easy to tell what worked (higher carbs) and what did not. I found about 70-90 carbs just after 8pm worked (test at 8pm). Lunch was between 10am and noon, so it could be a bit more (70-120 carbs). 4-oz of dry spaghetti is 82-84 carbs. Worked fine when cooked, tasted great, and readings = sub-100.You need to wait for now, as the issue is "not yet" for you. You do not *yet* have diabetes. Eventually, you'll figure it out when you need to do so.
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